Resting Heart Rate: What's Normal and How to Check It

Your smartwatch buzzes with a number: 74. Your friend’s says 58. Suddenly you are wondering whether yours is “bad”. Most parents I coach have a wearable of some kind now, and resting heart rate is one of the numbers they ask me about most. It is a genuinely useful thing to know about yourself, as long as you measure it properly and do not panic over one reading. Here is what is normal, how to check it with nothing but two fingers and a clock, how fitness may change it, and when to get advice.

What is a normal resting heart rate for adults?

It is simply how many times your heart beats in a minute when you are calm and still. According to the British Heart Foundation’s page on your heart rate, a normal resting heart rate for most adults is between 60 and 100 beats per minute (bpm).

Some things worth knowing:

• Some healthy people sit outside that range, and very fit people can have a resting rate below 60.
• Age, general health and sex all play a part. The BHF notes women tend to have a slightly higher resting rate than men.
• Your number changes day to day. Poor sleep, stress, caffeine, alcohol, illness, heat and being dehydrated can all push it up.

So a reading of 72 is not “worse” than 62 in any useful sense. What matters more is your own normal and how it trends over weeks.

How to measure it properly at home

The best time is first thing in the morning, before you get out of bed, before coffee, and ideally before a small person climbs on you.

1. Lie or sit still for a couple of minutes.
2. Find your pulse on the inside of your wrist, below the base of your thumb, using your index and middle fingers. Do not use your thumb, as it has its own pulse.
3. Count the beats for 30 seconds and double it. Or count for a full 60 seconds if you can.
4. Write it down.
5. Repeat for 5 to 7 mornings and take the average. That is your baseline.

Wearables are handy for spotting trends, but they are not medical devices. The BHF makes the same point: a monitor can measure your heart rate, but it cannot diagnose anything. If your watch shows something odd, check it by hand and talk to your GP rather than relying on the app.

How fitness may change your pulse at rest

When you exercise regularly, your heart tends to get more efficient. For many people that means their pulse at rest drifts down a little over months of consistent training, especially with regular aerobic work like brisk walking, cycling or circuit classes. I cannot promise a number, and genetics play a big part, but it is one of the quieter signs that your training is doing something.

It works the other way too. If your morning number is 5 to 10 beats higher than usual for a few days, that can be a hint that you are run down, coming down with something, sleeping badly or training too hard. On those days, I would rather you go lighter or rest than force a hard session.

A simple 8-week plan to build your aerobic base

The NHS physical activity guidelines recommend at least 150 minutes of moderate activity a week plus strength work on 2 days. Here is a realistic way for a busy parent to build towards that:

• Weeks 1 to 2: 3 brisk walks of 20 minutes. Brisk means you can talk but not sing.
• Weeks 3 to 4: 3 walks of 25 to 30 minutes, plus 1 strength session or class.
• Weeks 5 to 6: 2 walks of 30 minutes, 2 classes or strength sessions. Add a hill (Highgate Hill is right there if you live near Archway).
• Weeks 7 to 8: keep the same pattern, but make one walk a 30-minute session with 5 faster stretches of 1 minute.

Check your resting heart rate once a week on the same morning and note it alongside how you feel. My guide to heart rate zones explains how to use your watch during exercise as well as at rest, and how to improve cardio fitness has more session ideas.

When to seek advice

Not every odd reading means something is wrong. But the BHF advises seeing your GP if your heart rate is consistently fast, slow or irregular, especially if you also feel faint, dizzy, short of breath or unusually tired.

Call 999 if a fast or irregular heartbeat comes with chest pain, severe breathlessness, fainting or other worrying symptoms. Do not wait to see if it settles.

If you have a heart condition, take medication that affects heart rate (some blood pressure tablets do), or have high blood pressure, check with your GP before starting a new exercise plan. My post on exercise and blood pressure covers that side of things in more detail.

Where a bootcamp class fits

A 45-minute circuit class is a straightforward way to tick off a chunk of your weekly activity with a mix of cardio and strength. In my classes you pick the intensity: the easier option keeps you at a steady, chatty pace, the harder one pushes you more. If you wear a watch, it is a nice way to see how quickly your heart rate comes back down between stations as you get fitter.

If low energy is part of the picture, SYP Recharge is my energy and focus class, built around steady work that leaves you feeling better rather than flattened.

FAQs

Is a resting pulse of 80 bad?

It sits within the 60 to 100 bpm range the BHF describes as normal for most adults. If it is usually much lower and has crept up, or you have symptoms such as dizziness or breathlessness, speak to your GP.

What is a good heart rate at rest for my age?

There is no single “good” number. For most adults 60 to 100 bpm is normal. Your own trend over time is more useful than comparing yourself with someone else.

Why is my morning pulse higher than usual?

Common reasons include poor sleep, stress, caffeine, alcohol, heat, dehydration and starting to get ill. If it stays high, or you feel unwell, get advice from your GP.

Are smartwatch heart rate readings accurate?

They are often good enough for spotting trends, but they are not a diagnosis. Check by hand if something looks odd and speak to your GP if you are worried.

Book your first class

Want a regular slot that builds your fitness without you having to plan it? SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with every exercise scaled to your level. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like to see how a structured 1-1 programme works first, here is how my personal training in Archway works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.